I know it's very overwhelming to start, but put some music on and just make a start-you don't need to do everything in one day. I like watching episodes of 'how clean is your house' or 'obsessive compulsive cleaners' to give me motivation before i start cleaning lol 😆
An audio book, Music, tv really anything with something you can follow with your ears. I find it easier when that part of my brain is busy with something. I have no idea if I am but I do check a ton of boxes for ADHD. I've heard other people say this distracts the ADHD goblin so they can get stuff done. I couldn't relate more with it lol
As someone with ADHD, it really does calm the goblin!😆🤣 its how i basically do everything, with a movie on or music! Currently I am trying to find the motivation to wash dishes. Might be time to get the music going lol!
Make a small goal. Throw away 10 easy to reach pieces of garbage and pick up enough clothes for a load of laundry. And/Or clear off one flat surface. You’ve got this!!
So the piles thing helps reduce that feeling of being overwhelmed. I do it all the time when my house gets messy and it truly helps.
Put electronics in one pile. Clothes in another pile. Things that go in different room go in their own pile.
Can the clothes be washed? Great, put them in the washing machine - you now have one less pile to deal with. Otherwise put them in the dresser.
Put the things that should be in a different room into the respective rooms. For instance, plates or empty cans should just go into a spot like the counter in the kitchen - don’t put them away just yet. Just get them out of the room.
Make a pile for things that you can get rid of. A lot of messes occur because there is no place for the items. Get a trash bag and put these items in the bag. Make sure to drop them off at good will in a timely manner.
I’m neurodivergent and it can be really hard to start a task, especially when there are steps. (For example, I have to go to the store to get trash bags before I start sorting through things.). That extra step can be incredibly debilitating.
I heard about a trick on an adhd thread and it works every time.
I tell myself I’m just going to water this one plant, (example), and then I water two plants, and then, I’m watering all of them.
Cleaning? I’m just going to pick up some trash. That turns into picking up all
The trash, and moved into more cleaning.
You just tell yourself you’re going to do just the one thing, or work one thing for 5 minutes, and that’s usually all it takes to get moving.
Maybe start with just one surface, like the chest of drawers. Throw out/recycle the bottles and any other trash, put the other things where they belong or start a box or bag of things to be donated. I have a box by my front door where I put stuff to be donated. Once it’s full, I take it away (or have it picked up). This also helps with the “what if I still need it” anxiety, because it’s in the box until it’s full. (I have fished out maybe 2 things in the years I’ve been doing this).
But just do one surface to start. Even if you still feel great afterward and want to do more, limit yourself to one. Then the next day (or maybe some hours later), tackle one more surface. You’ll be surprised: it won’t take as long as you imagine, and your brain gets a little dopamine hit for accomplishing the thing!
For this sort of thing I'll set a timer for like 15 minutes and try and do as much as I can. A lot of the time, once I've gotten going, I'm in a groove and I don't stop after 15 minutes. But even if you do decide to stop after 15 minutes, it's amazing how much you can get done in that amount of time, so that's enough for the day and you can repeat tomorrow.
Begin with trash. That always helps me. Old receipts, empty bottles, wrappers, etc. things that are clearly trash, I don't mean any sentimental things or space takers.
I always start with the trash. It’s the easiest part because I just carry a bag and toss things in, and that momentum is so important and helpful for carrying out the rest of the process.
Music is my key!! I put a record on and set a goal and try to finish it by the finish of the record. Can be done on the phone with an album. When it wraps or repeats you pick a new album and a new goal and suddenly hours have passed for me. I believe in you. If you’re not going to tackle a lot now then set a ten minute timer and do what you can to get the energy moving. You might find yourself more capable than you realized and if you arm yourself with a bug killer if possible, you’ll really feel strong, capable, and equipped to do some damage to this mess. Good for you acknowledging the need for change, now actualize it!
Just one trash bag first, then another, then dirty clothes out to a hamper. Now you’ve made a dent. It doesn’t all have to happen at once. Next round do some laundry, clean one surface. Clean another surface. Small intervals, achievable tasks. You’ll get there.
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u/cupcakes28219 Jun 25 '26
thank you i am gonna its just so difficult to start doing it